I want run a faster 5k time but my speed is whats holding me back. My current 5k pr is 15:40 indoor but my mile pr is 4:48 and 800 is 2:08. Any suggestions/ specific workouts to be able to get faster?
I want run a faster 5k time but my speed is whats holding me back. My current 5k pr is 15:40 indoor but my mile pr is 4:48 and 800 is 2:08. Any suggestions/ specific workouts to be able to get faster?
That mile pr is very weak compared to your 5k as well as your 800m.
Do hillsprints (6-8x10sec) or flat sprints once a week year round, they're not that taxing after an easy run.
10x300m with 90sec rest at mile pace(Ingebrigtsen special) or 2x4-5 200m at 800pace and slightly faster, 2-2:30 rest. Do both of these progressively.
Lot of intervals workout working with <400m reps.
ignmart wrote:
I want run a faster 5k time but my speed is whats holding me back. My current 5k pr is 15:40 indoor but my mile pr is 4:48 and 800 is 2:08. Any suggestions/ specific workouts to be able to get faster?
did you actually run a 1600 while in 15:40 shape?
5:02 pace for 3.1 must be 4:50 to 4:55 2 mile pace. so at worst, 4:40 in the mile, likely faster.
high school xc coach wrote:
ignmart wrote:
I want run a faster 5k time but my speed is whats holding me back. My current 5k pr is 15:40 indoor but my mile pr is 4:48 and 800 is 2:08. Any suggestions/ specific workouts to be able to get faster?
did you actually run a 1600 while in 15:40 shape?
5:02 pace for 3.1 must be 4:50 to 4:55 2 mile pace. so at worst, 4:40 in the mile, likely faster.
Eh... kinda. I ran 4:48 first week of january as season opener off no workouts/ just starting back after xc. But even then ive never had much speed in general. I ran the 5k yesterday and havent raced mile since first week of january. Did race another 5k about 2 weeks ago and ran 16:02
You can race a faster mile. But what the above posters said is also true if you still think you need more speed. If doing faster reps, make sure to have a lot of recovery unless you’re doing a lot of miles, otherwise your 5k will get worse.
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